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Speaker 1: Okay, it's the beginning of the year, and I feel

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Speaker 1: like that is just the time that everyone goes to resets, right,

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Speaker 1: like resets in every different area of our life. And

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Speaker 1: I'm constantly talking with you guys about the inner work, therapy,

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Speaker 1: energy work, all of those things. But that doesn't include

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Speaker 1: the health piece of this, which is also just a

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Speaker 1: huge part. Our bodies are the only way we're existing, obviously,

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Speaker 1: And so I am so excited today because I have

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Speaker 1: doctor Chitty Perik here and she is one of the

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Speaker 1: leading integrative medicine physicians in the country. She's the founder

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Speaker 1: of Integrated Health and well Being at wild Cornell Medicine,

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Speaker 1: New York Presbyterian Hospital, and her first book has just

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Speaker 1: come out, Intentional Health, Detoxified, Nourish and Rejuvenate your Body

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Speaker 1: into Balance. Doctor Peric, thank you so much for being here.

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Speaker 2: Thank you so much for having me.

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Speaker 1: We were just talking before the podcast and I asked

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Speaker 1: you how COVID has actually impacted your world, and you

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Speaker 1: said it even inspired you to write this book. So

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Speaker 1: can you talk a little bit about it. I know

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Speaker 1: you were on the front lines during the pandemic and

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Speaker 1: then you got COVID pretty early on which then turned

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Speaker 1: into long COVID. So can you tell us a little

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Speaker 1: bit about what happened there?

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Speaker 2: Yeah, I mean April twenty twenty was an interesting time.

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Speaker 2: It was I was getting ready to get married. Actually

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Speaker 2: it was supposed to get married in May. It was

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Speaker 2: a very exciting time, but things took obviously a different turn.

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Speaker 2: I ended up on the front lines in New York,

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Speaker 2: as you know, got hit pretty early on. So I

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Speaker 2: was in the thick of it, one of the busiest

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Speaker 2: hospitals in New York and just working NonStop. And I

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Speaker 2: got COVID, and at that time, it was very scared

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Speaker 2: to get COVID, right, we still didn't know this seat.

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Speaker 2: I didn't have much time to recover because I knew

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Speaker 2: I had to just go right back. There was such

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Speaker 2: a dire need a few days of rest. I just

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Speaker 2: went right back. And then finally when the dust settled,

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Speaker 2: I recognized that, hey, I was running on adrenaline this

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Speaker 2: whole time. Then I saw symptoms such as I was

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Speaker 2: just getting tired so much, my hair was falling out,

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Speaker 2: I was getting short of breath doing simple yoga poses

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Speaker 2: that I could do, you know, without any problem. And

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Speaker 2: I was losing weight. E when I was eating healthy.

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Speaker 2: So I was just trying to figure out what's going

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Speaker 2: on in my body. And this was before anyone even

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Speaker 2: knew what long COVID was right very early on. So

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Speaker 2: I was scouring the internet trying to ask my colleague,

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Speaker 2: trying to figure out what was going on, but there

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Speaker 2: were no answers. This is such a random story, but

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Speaker 2: I was on Amazon, probably ordering toilet paper.

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Speaker 1: As we all were during the hour, and.

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Speaker 2: Randomly this recommendation for an out of print book about

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Speaker 2: one hundred and eighty five year old Yogi came up.

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Speaker 2: I have no explanation through this day how that happened.

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Speaker 2: I wasn't researching anything about that. So I ordered this

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Speaker 2: out of print book from someone I don't even know

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Speaker 2: from where I read it. And that's what inspired me

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Speaker 2: because in the book it talked about the ancient yoga

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Speaker 2: science of detoxification. It was called kaya kulpook, which means

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Speaker 2: transformation of your body. That Yogi's used this science to

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Speaker 2: turn back their biological clock so they could continue their

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Speaker 2: spiritual journey right, so their body could be in the

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Speaker 2: best shape, so they could continue meditating and trying to

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Speaker 2: focus on just spending hours in very ustier conditions. So

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Speaker 2: inspired from that, I knew the science is something called

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Speaker 2: Poncha karma, which is a toxification ritual used in iobeta.

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Speaker 2: It's been around for thousands of years, and that is

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Speaker 2: accessible to all of us, not just the yogi, right,

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Speaker 2: So I said, let me just try that. I know

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Speaker 2: I've helped. You know, a lot of my patients have

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Speaker 2: done it in the past. I recommended and really helped them.

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Speaker 2: So I was like, let me just try it. And

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Speaker 2: for thirty days I did it diligently, and I cannot

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Speaker 2: tell you within a week into it the transformation I

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Speaker 2: saw in my body. I mean my hair immediately started

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Speaker 2: falling out, and I started feeling better, just stronger inside out.

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Speaker 2: And within a couple of months I was back to myself,

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Speaker 2: actually even better than what I was before COVID. And

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Speaker 2: I just couldn't believe it. And I used every Western

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Speaker 2: medicine technique I could possibly think of, any blood tests,

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Speaker 2: supplement might I mean naybe. I did it all and

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Speaker 2: none of that helped. So this really inspired me, and

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Speaker 2: I said, you know, this is not just about curing

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Speaker 2: long COVID, but it just reinstated my strong belief that

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Speaker 2: our body is incredibly intelligent. Everything we need to lead

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Speaker 2: a long, healthy life is right in here. Right. It's

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Speaker 2: not in some magic diet, it's not in some superfood

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Speaker 2: or anything. It's right here. So what I did during

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Speaker 2: this process was I just got out of its way

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Speaker 2: and I let the inner healing really come forward. And

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Speaker 2: that's what inspired me to write the book. But also

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Speaker 2: the twenty eight day Reset is based on this ancient science,

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Speaker 2: now simplified it so that everyone can take advantage of

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Speaker 2: it and help bring their body back to balance whenever

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Speaker 2: they need it.

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Speaker 1: Yeah. I mean we talked about this a little before

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Speaker 1: the podcast too, but one of the main things you

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Speaker 1: talk about in the book, and we'll get to that

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Speaker 1: in just a second, but it's just sort of the

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Speaker 1: mentality of let's throw a pill at something, let's, you know,

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Speaker 1: try to do the quick fix for things. And just

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Speaker 1: like you just said, our bodies are our best healers.

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Speaker 1: I truly believe that, and obviously, thank God for Western medicine.

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Speaker 1: There are some things that have become accessible to us

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Speaker 1: because of that that we could have never come up with.

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Speaker 1: But I just feel like we missed the mark so often.

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Speaker 1: Is that something you see consistently in the medicine world.

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Speaker 2: This is something I see day and data, day out.

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Speaker 2: And that's what inspired me to start this program at

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Speaker 2: Cornell near Presbyteritia Hospital because what happened in Western medicine

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Speaker 2: that it does a really good job at acute conditions, right, Right,

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Speaker 2: So you get a bad infection, you get to strow, Great,

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Speaker 2: we can fix it, right. But health is a journey.

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Speaker 2: It's a big spectrum, right, It's not just those acute moments.

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Speaker 2: So I always wanted to be the kind of doctor

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Speaker 2: that people go to, not just when they're sick, but

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Speaker 2: they go to me to stay healthy. Right, That's what

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Speaker 2: I really went into medicine for. But our current medical

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Speaker 2: system or current medical training just doesn't train you to

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Speaker 2: be the doctor that people go to to stay healthy.

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Speaker 2: So I to relearn the medicine. I had to relearn

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Speaker 2: Eastern medicine, to relearn nutrition, functional medicine. I learned acupuncture.

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Speaker 2: I wanted to expand my toolbox. So someone came to me,

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Speaker 2: I couldn't you know, I wasn't just fixing the disease,

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Speaker 2: but I was looking at the whole person, and I

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Speaker 2: was helping them, giving them the tools, not just matching

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Speaker 2: an ill to a pill and saying, oh, you got this,

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Speaker 2: here's the pill for that, right. I wanted to do

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Speaker 2: so much more than that. I wanted to give people

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Speaker 2: tools that they can use to stay healthy and get

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Speaker 2: to understand their body better, rather than just relying on

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Speaker 2: a doctor or blood test to say this is what's wrong. Well.

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Speaker 1: The other issue with that program or that way of

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Speaker 1: doing things is we're going to the doctor when the

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Speaker 1: issue is already beyond the point, like we're having the

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Speaker 1: massive heart attack or meltdown or whatever, and there's all

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Speaker 1: these things that led up to that point, but we're

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Speaker 1: like not paying attention to those things. It's just the

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Speaker 1: big event, you know, exactly.

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Speaker 2: So we wait for we're almost like sitting down. So

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Speaker 2: let's wait, Yeah, really goes wrong, and then we'll fix

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Speaker 2: it right, right, But what about all the opportunity we

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Speaker 2: have in this moment to focus on our wellbeing and

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Speaker 2: not just our physical wellbeing. I strongly believe that we

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Speaker 2: are not just the body. We are our mind where

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Speaker 2: our spirit, where our emotions, where our community and all

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Speaker 2: of these things make us who we are. So let's

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Speaker 2: focus on, you know, establishing a better mind body connection,

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Speaker 2: a better emotion state, a better connection with our community

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Speaker 2: so that we don't end up in that acute state.

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Speaker 2: So prevention is always better than the cure. So if

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Speaker 2: our healthcare system's not doing it, us as individuals have

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Speaker 2: to take ownership and make that our priority.

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Speaker 1: Yeah. I actually love that autonomy though. It's like taking

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Speaker 1: the responsibility for your own body. I mean we should

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Speaker 1: be doing that anyway. Yes, Right, So let's talk a

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Speaker 1: little bit about the book. It's called Intentional Health. Detoxify, nourish,

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Speaker 1: and rejuvenate your body into balance. This book is a

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Speaker 1: comprehensive roadmap that empowers individuals to take charge of their health,

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Speaker 1: just like we've been saying through five thousand years of science,

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Speaker 1: combining ancient wisdom with cutting edge science. I think it's

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Speaker 1: so interesting to read that five thousand piece of that

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Speaker 1: because I'm like, right, it's always been here, and we

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Speaker 1: come in and we try to do all these different things,

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Speaker 1: and it's like, no, let's go back to what was

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Speaker 1: working in the first place, right.

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Speaker 2: Yeah, And it stood the test of time. Still here

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Speaker 2: we're still practicing it.

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Speaker 3: Right.

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Speaker 1: Well, you start the book talking about health intentions, and

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Speaker 1: when I was first reading that part of the book.

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Speaker 1: I thought, well, this is like right obviously right, Like

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Speaker 1: it's one of those things that someone just needed to

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Speaker 1: say to me to like let it click. But I

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Speaker 1: think that that can be something that's a little bit overwhelming.

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Speaker 1: Like as the listeners are listening to this and we're saying, oh,

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Speaker 1: you know, go set some health intentions, it would feel

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Speaker 1: intimidating to me. So can you help us just kind

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Speaker 1: of break it down? Like where do we even know

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Speaker 1: how to start here?

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Speaker 2: So what happens when it comes to health and wellness

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Speaker 2: that we are often bombarded with these images of perfection,

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Speaker 2: right we're told we look into a magazine, we look

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Speaker 2: at social media, we look at billboards, and we are

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Speaker 2: soul this idea that to be healthy you have to

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Speaker 2: be doing you know, you're supposed to exercise every day, meditate,

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Speaker 2: not be stressed, eat a perfect diet, you know, sleep

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Speaker 2: eight hours, been plenty of water, and the lift goes on. Right, overwhelming,

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Speaker 2: and we feel like we're always falling short. In Eastern medicine,

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Speaker 2: the idea of health is never about perfection. There's no

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Speaker 2: perfect image of health. Idea of health is all about balance.

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Speaker 2: So that's what I really focus on when it comes

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Speaker 2: to intentional health and setting an intention that it's not

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Speaker 2: about an ideal image of what health looks like based

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Speaker 2: on other people are telling you. It's about asking yourself

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Speaker 2: the question, what does health truly look like and mean

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Speaker 2: for me? And it's different for every single person, and

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Speaker 2: it's different for us at every stage of our life.

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Speaker 2: What we're trying to do, what health means to us

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Speaker 2: when we're in our twenties, thirties, forties, fifties is different.

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Speaker 2: So we have to be intentional about what that dialogue

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Speaker 2: is with ourself, what truly matters to us. It's not

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Speaker 2: just about a certain way side or a weight or anything, right,

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Speaker 2: it's about what does health allow me to do? This

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Speaker 2: body is our vessel to experience life. Like you said

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Speaker 2: in the beginning, right, the body is our best ally.

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Speaker 2: So what do I need this body for? What do

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Speaker 2: I want to accomplish? What do I want to experience

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Speaker 2: this body? And let's set an intention to get there.

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Speaker 2: So it's a much deeper conversation. So I encourage and

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Speaker 2: that's the first question I asked my patients when I

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Speaker 2: see him in the office. You know, it's not about

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Speaker 2: what the doctor tells you to do. It's not about

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Speaker 2: you know, losing weight or not getting cancer or nothing

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Speaker 2: like that. It's about what can you control. Because intentional

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Speaker 2: health setting it intention's all about things that we can control. Right.

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Speaker 2: I can say set an intention and say I'm choosing

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Speaker 2: to prioritize my mental health this year. I'm choosing to

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Speaker 2: focus on my self care, my well being. I'm choosing

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Speaker 2: to nourish my body with food that brings me joy,

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Speaker 2: that brings me energy, and that makes me whole. Right.

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Speaker 2: So the words that we choose to disc health intension

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Speaker 2: is also so important. So it's about positivity. It's about

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Speaker 2: setting an intention that is attainable that we can control.

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Speaker 2: It's not a lofty dream that someone else tells us

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Speaker 2: to obtain. Right. So it's a deep inner conversation that

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Speaker 2: we should be having with ourselves on a regular basis.

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Speaker 2: It's not just at the beginning of the year, right,

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Speaker 2: but it's something we need to check in with ourselves

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Speaker 2: all the time.

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Speaker 1: When I love the fact that you just mentioned the

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Speaker 1: positivity piece, you mentioned diets, and this made me kind

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Speaker 1: of ping to this thought. But everything with a diet

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Speaker 1: to me has always sounded so restrictive. And when you

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Speaker 1: frame something at the beginning of it, I can't have

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Speaker 1: why do you want to do it?

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Speaker 2: For me?

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Speaker 1: At least I don't get very motivated by that, like

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Speaker 1: to tell myself, I can't have something just because it's

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Speaker 1: probably going to cause me to slip or not be

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Speaker 1: able to follow through with things ultimately. But when I

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Speaker 1: do something and I set an intention, like you're saying,

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Speaker 1: like on this podcast, even we set intentions with we

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Speaker 1: set a word of the year, and that's our intention,

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Speaker 1: you know, And so everything brings me back to my

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Speaker 1: word of the year as I'm going through the processes

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Speaker 1: of whatever it is, work, relationships, anything like that. So

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Speaker 1: with health, I love the idea of setting something positive

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Speaker 1: as an act of like self care, self love, as

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Speaker 1: a way of taking care of ourselves as adults, you know,

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Speaker 1: and like lovingly, that energy to me feels so different

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Speaker 1: from a restrictive diet or I can't have this because

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Speaker 1: I don't want to get cancer exactly.

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Speaker 2: And whatever wherever our mind goes or body will follow. Yeah,

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Speaker 2: So I don't mind my mind to go, oh, that's spread.

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Speaker 2: I can't have gluten, I can't have dairy. I can't no,

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Speaker 2: I can't do this. This if our mind is constantly

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Speaker 2: going there. Our body is confused, and it's it's constantly

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Speaker 2: being channeled this negative energy or do not, do not,

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Speaker 2: do not right, instead of I'm focusing My priority is

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Speaker 2: nourishing my body. My priority is is putting in food

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Speaker 2: in the body that's going to energize me, that's going

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Speaker 2: to heal me. Right, every time I eat, I'm thinking energy,

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Speaker 2: I'm thinking healing. I'm thinking enjoyment, right, not restriction. And

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Speaker 2: I cannot tell you how important that is. And I

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Speaker 2: see this every single day in my practice. Right, It's

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Speaker 2: we become so restricted with our mentality sometimes that we

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Speaker 2: don't know how to channel that energy the other way around.

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Speaker 2: So a lot of work I do with my patients

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Speaker 2: is just changing that dialogue, changing that language that we

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Speaker 2: are using when it comes to our own health in

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Speaker 2: our own body. That is so important. I cannot tell

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Speaker 2: you to follow this diet or do anything until we

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Speaker 2: have that discussion.

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Speaker 1: Yeah, like the gluten thing. You mentioned gluten, and I

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Speaker 1: don't do gluten or dairy in my diet. And a

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Speaker 1: lot of my friends are like, oh, that must be terrible,

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Speaker 1: you know, And at first it was it was hard,

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Speaker 1: But for me, I just realized ultimately, I feel so

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Speaker 1: much better, I have so much more energy, I sleep better,

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Speaker 1: just don't feel heavy after a meal, I'm not tired.

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Speaker 1: And those were the two culprits for me of that

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Speaker 1: it's not for everybody. But once I like realize, oh wait,

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Speaker 1: I'm not saying I'm not going to eat this because

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Speaker 1: I can't. It's because I just want to feel good.

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Speaker 1: I don't actually miss it like it's fine.

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Speaker 2: That's and that's how you're able to stick to it. People,

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Speaker 2: I've seen you give up those things because I restrict

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Speaker 2: the mentality and then negative image of why you're doing

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Speaker 2: something versus like, hey, I'm doing this because it's going

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Speaker 2: to make me feel better. I'll have more energy, Yeah,

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Speaker 2: I'll have less floating whatever it might be. Right, that's

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Speaker 2: a completely different conversation that you're having every time you

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Speaker 2: see something with gluten. Yeah, she's like, no, no, no, I can't.

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Speaker 1: I can't, I can't, I can't exactly. Well, we mentioned

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Speaker 1: how old some of these practices are that you tapped

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Speaker 1: into to write this book, and so I want to

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Speaker 1: move into the Seven Ancient Secrets. So in the book,

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Speaker 1: you deviled seven ancient secrets and you say that you

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Speaker 1: will learn how your body functions from me. So your

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Speaker 1: circadian rhythm, the gut, microbiome, these are hard words for me.

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Speaker 1: Also her metabolism and the mind body connection, which we

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Speaker 1: kind of touched on as well. But I want to

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Speaker 1: start with circadian rhythm. What is that?

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Speaker 2: So circadian rhythm is our internal body clock?

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Speaker 1: Okay, right?

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Speaker 2: How does our body recognize what time of the day

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Speaker 2: it is? What is it supposed to do? Just like

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Speaker 2: you and I have a schedule to keep right in

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Speaker 2: the morning, we wake up, we have breakfast, we have

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Speaker 2: this meeting or this right, same thing. The body does

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Speaker 2: something different almost every hour. It has a different task

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Speaker 2: to focus on. So it's important for it to know

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Speaker 2: what time of the day it is. Is it midnight,

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Speaker 2: then I shouldn't. I don't have to worry about digesting

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Speaker 2: food because it's midnight, I'm sleep right Right, If it's lunch,

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Speaker 2: I don't have to worry about sleep. I have to

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Speaker 2: worry about digesting this meal. So it needs a very

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Speaker 2: good accurate understanding of what time of the data is

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Speaker 2: so it does the right physiological function.

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Speaker 1: Okay.

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Speaker 2: Majority of the diseases nowadays that were seeing are because

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Speaker 2: our circadan rhythm is disruptive. Really, we're not listening to

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Speaker 2: o internal body cloth. Actually, just about three years ago,

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Speaker 2: three scientists received the Nobel Prize for Medicine because of

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Speaker 2: their work in this brand new field of chronobiology. Chrono

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Speaker 2: means time and biology all about how circadian rhythm is

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Speaker 2: actually affecting every single thing in our body and how

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Speaker 2: common diseases that we're seeing from BCD to heart disease students,

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Speaker 2: certain cancers can be linked back to disruption in our

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Speaker 2: circadian rhythm. So I joke with my patients and I say, no,

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Speaker 2: I don't care about your diet. I don't care if

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Speaker 2: you go to the gym. Instead, instead of focusing on

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Speaker 2: just about what you're eating, I would much other focus

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Speaker 2: on when you're eating these meals and when you're actually exercising.

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Speaker 2: Because our timing our diet and exercise can actually really

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Speaker 2: change what health effects does it have? So why would

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Speaker 2: we not into our inner circadian rhythm align ourselves with

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Speaker 2: it so we get much better results from everything we're

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Speaker 2: doing right. So I've see a lot of patients who

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Speaker 2: are eating a perfect diet, exercising, doing all the right things,

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Speaker 2: yet they don't feel like they're optimal self. So a

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Speaker 2: lot of time it comes down to this routine and

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Speaker 2: keep and sticking to it. Okay, so even if you're

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Speaker 2: eating a healthy diet, but every day you're kind of

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Speaker 2: on the run. Today you had breakfast, tomorrow you skipped it,

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Speaker 2: and tomorrow you know, you had a heavy lunch the

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Speaker 2: day after a heavy dinner. That irregularity actually is very

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Speaker 2: stressful for the body. So that's why the first chapter,

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Speaker 2: the First Asian Secret, is about understanding your circaden rhythm

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Speaker 2: and synchronizing your routine, your schedule, what the body is

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Speaker 2: trying to do. When you do that, it's just effortless, right,

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Speaker 2: Why are we fighting against the body? Why don't we

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Speaker 2: work with it? So that's where we're starting with when

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Speaker 2: it comes to circadian rhythm.

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Speaker 1: So this would be different for every single person because

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Speaker 1: your lifestyle is different or I mean, I'm just curious too,

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Speaker 1: is the wiring of each individual different with this stuff?

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Speaker 2: So what's actually genetically wired for us is pretty similar. Okay,

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Speaker 2: So if you think about it, our cave men and

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Speaker 2: women ancestors, right, they have light bulbs, they didn't have

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Speaker 2: computer screens. Their life was essentially tied to that of

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Speaker 2: the sun. Right right when the sun came up, their

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Speaker 2: day started, they went out looking for food, they broke

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Speaker 2: their fast, they found something to eat. They were hunted, right,

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Speaker 2: and then by the time the sun goes down, their

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Speaker 2: day is over. They're done eating. They're hiding in their

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Speaker 2: cave right right. They're not up till midnight party and

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Speaker 2: going out to eat. They weren't doing that. They would

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Speaker 2: become a meal if they did that right, right. So

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Speaker 2: that's how our skating with them has evolved to do.

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Speaker 2: So I always say we don't work twenty first seven.

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Speaker 2: Neither does our body.

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Speaker 3: Right.

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Speaker 2: It has a day shift and has a night shift.

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Speaker 2: During the day, it's prioritizing digesting our food and make

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Speaker 2: you know, extracting all the nutrients from it. And at

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Speaker 2: night it's detoxing. It's fixing things that are broken. So detalks, repair,

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Speaker 2: rejuvenation is happening at night. Okay, we have to respect

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Speaker 2: the daytime duties and the nighttime duties of our body.

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Speaker 2: So ideal clock, our ideal circaiting rhythm is really we

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Speaker 2: get up when the sun comes up. We eat three

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Speaker 2: meals a day. Breakfast supposed to be a bigger meal,

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Speaker 2: Lunch is the biggest meal, that's one of the digestion

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Speaker 2: is the strongest, and dinner is actually supposed to be

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Speaker 2: a lighter, earlier meal. We're supposed to eat dinner, you know,

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Speaker 2: be done with dinner by the time sun goes down,

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Speaker 2: and then we go to bed about three or four

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Speaker 2: hours after that. That's the ideal circadian rhythm. So bedtime

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Speaker 2: around ten to eleven, wake up time around six seven,

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Speaker 2: and then you have three meals a day. So that's

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Speaker 2: the ideal circadan rhythm. That's what we're designed to do

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Speaker 2: because of our ancestors for thousands of years, that's how

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Speaker 2: we evolved. So the closer we are to this schedule,

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Speaker 2: more effortlessly our body functions right. And studies have shown

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Speaker 2: so i'll quote you this very interesting study I just

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Speaker 2: read recently was that they took a group of people

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Speaker 2: who are actually pre diabetics or diabetics, and they told

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Speaker 2: them eat your breakfast at eight, lunch at noon, and

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Speaker 2: dinner on four or five and earlier dinner, so longer

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Speaker 2: intimate fasting, essentially not cutting calories, don't care about exercise,

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Speaker 2: eat whatever you want, you're just eating it at this

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Speaker 2: same time. When they did that, because they're more synchronized

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Speaker 2: with us cir kading rhythm. Their blood sugar went down

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Speaker 2: about twenty to thirty percent, they're insulin, their weight, all

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Speaker 2: of those markers just within a week or two they improved.

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Speaker 2: And then the same group of people they said, okay,

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Speaker 2: now let's speed it up. Now you're gonna eat your

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Speaker 2: first meal at noon, then like a lunch or a

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Speaker 2: snack around four, and dinner at eight. All of those

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Speaker 2: numbers got worse by thirty percent. Really no change in diet,

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Speaker 2: Like they weren't changing their diet. The same people within

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Speaker 2: just a couple of weeks, same exercise level, nothing else

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Speaker 2: was change just at the time. Maybe that's crazy.

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Speaker 1: This is why jet lag throws your body off.

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Speaker 2: So bad, exactly. Yeah, so we are sometimes in that

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Speaker 2: social jet lag is what we're experiencing when we talk

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Speaker 2: about new fatigue and things like that. It's a social

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Speaker 2: jet lag. That's what our sort of modern lifestyle is doing, right,

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Speaker 2: It's conflicting with our circading rhythm and our genetics how

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Speaker 2: we evolved. So this is just this is the whole

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Speaker 2: new field. There's something called chrono nutrition is going to

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Speaker 2: be the buzzword over the next few years. That's why

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Speaker 2: when I meet my patients, I don't care about what

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Speaker 2: you're eating or anything like that the first visit. The

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Speaker 2: only thing I tell my patients to do in the

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Speaker 2: first visit is come up with a schedule. Tell me

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Speaker 2: what time do you want to go to bed, wake

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Speaker 2: up and eat your three meals, and if you're exercising,

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00:23:01,160 --> 00:23:03,239
Speaker 2: tell me when do you want to exercise. And it

431
00:23:03,280 --> 00:23:05,440
Speaker 2: doesn't have to be perfect. Right, if you're a night out,

432
00:23:05,520 --> 00:23:08,479
Speaker 2: you don't have to become a morning person overnight. But

433
00:23:09,040 --> 00:23:11,679
Speaker 2: the first thing we work on is consistency. Even if

434
00:23:11,720 --> 00:23:14,439
Speaker 2: you're a night out, it's fine, just do the same

435
00:23:14,560 --> 00:23:15,880
Speaker 2: thing more routinely.

436
00:23:16,080 --> 00:23:16,359
Speaker 1: Right.

437
00:23:16,720 --> 00:23:18,200
Speaker 2: If you want to go to bed at midnight, fine,

438
00:23:18,200 --> 00:23:21,520
Speaker 2: but stick to it. Okay, Right, that's the first step.

439
00:23:21,600 --> 00:23:23,840
Speaker 2: And then over time we say, okay, how about we

440
00:23:23,880 --> 00:23:27,920
Speaker 2: dial back the bedtime by ten minutes this month, ten

441
00:23:27,960 --> 00:23:30,679
Speaker 2: minutes this month. That's all we're doing, and before you know,

442
00:23:30,840 --> 00:23:35,320
Speaker 2: over six months or so, you've made a lot of progress. Right,

443
00:23:35,480 --> 00:23:39,040
Speaker 2: So first step is routine. Don't try to drastically change

444
00:23:39,040 --> 00:23:41,959
Speaker 2: your whole schedule around this. As long as you're doing

445
00:23:42,000 --> 00:23:44,239
Speaker 2: the same thing every day, so it's very attainable. It's

446
00:23:44,320 --> 00:23:44,960
Speaker 2: very practical.

447
00:23:45,280 --> 00:23:47,159
Speaker 1: Well yeah, and I like that you keep saying it

448
00:23:47,160 --> 00:23:49,399
Speaker 1: doesn't have to be perfect, because I mean, I know

449
00:23:49,480 --> 00:23:52,240
Speaker 1: my schedule is completely erratic. Every day is different, and

450
00:23:52,320 --> 00:23:56,840
Speaker 1: so sometimes I'm like listening to something like that, thinking, well,

451
00:23:56,880 --> 00:23:58,840
Speaker 1: I couldn't do that consistently. That's just not how my

452
00:23:58,920 --> 00:24:01,439
Speaker 1: life works. But I will say, if I have an

453
00:24:01,520 --> 00:24:05,960
Speaker 1: intention or a framework that I'm operating under, even when

454
00:24:06,000 --> 00:24:09,480
Speaker 1: my day is different or it looks different from the outside,

455
00:24:09,560 --> 00:24:12,359
Speaker 1: I can kind of have an idea at least of

456
00:24:12,440 --> 00:24:15,520
Speaker 1: something to do consistently for myself within that. And I

457
00:24:15,560 --> 00:24:17,440
Speaker 1: think a lot of people probably can if that makes

458
00:24:17,440 --> 00:24:18,840
Speaker 1: sense exactly.

459
00:24:18,920 --> 00:24:20,200
Speaker 2: And you don't have to be per ahead, like you're

460
00:24:20,200 --> 00:24:22,400
Speaker 2: not supposed to eat your lunch exactly at noon right,

461
00:24:22,440 --> 00:24:25,200
Speaker 2: set your side window between twelve and two. I'll try

462
00:24:25,240 --> 00:24:27,560
Speaker 2: to get my lunch in, doesn't matter how crazy the

463
00:24:27,640 --> 00:24:31,240
Speaker 2: day is. It also helps you prioritize self care, right

464
00:24:32,160 --> 00:24:34,159
Speaker 2: because otherwise the work's never going to stop.

465
00:24:34,240 --> 00:24:34,720
Speaker 1: Right now.

466
00:24:34,800 --> 00:24:36,640
Speaker 2: This where you're like, no, no, no, I don't want

467
00:24:36,640 --> 00:24:38,960
Speaker 2: to miss my window. This is the time I need

468
00:24:39,000 --> 00:24:41,480
Speaker 2: to eat and to nourish my body. So it's not

469
00:24:41,520 --> 00:24:44,840
Speaker 2: just about sticking two o'clock. It's actually about constantly being

470
00:24:44,880 --> 00:24:48,000
Speaker 2: intentional and mindful about your own well being and making

471
00:24:48,040 --> 00:24:49,119
Speaker 2: sure putting that first.

472
00:24:49,440 --> 00:24:52,199
Speaker 1: Yeah, I love that. Okay, let's talk a little bit

473
00:24:52,240 --> 00:24:55,240
Speaker 1: about gut health because I have learned over the past

474
00:24:55,320 --> 00:24:58,800
Speaker 1: couple of years how integral this is to the whole

475
00:24:58,920 --> 00:25:02,199
Speaker 1: our entire health and our entire well being. So you

476
00:25:02,280 --> 00:25:04,320
Speaker 1: have a bunch of stuff in the book about this.

477
00:25:04,400 --> 00:25:06,840
Speaker 1: Can we talk a little bit about just how important

478
00:25:06,840 --> 00:25:07,560
Speaker 1: gut health is.

479
00:25:08,280 --> 00:25:12,200
Speaker 2: Yeah, gut health is really our entire universe are right

480
00:25:12,240 --> 00:25:15,880
Speaker 2: here under our belly book, and we're just scratching the surface. Really,

481
00:25:15,880 --> 00:25:19,000
Speaker 2: we're just learning about this. And it's interesting because in

482
00:25:19,080 --> 00:25:22,240
Speaker 2: Eastern medicine Iurveda and Chinese medicine is and every disease

483
00:25:22,240 --> 00:25:22,920
Speaker 2: starts in the gup.

484
00:25:23,160 --> 00:25:26,800
Speaker 3: Yeah, So you know, in Ariveda, there's a thing that

485
00:25:26,880 --> 00:25:32,160
Speaker 3: says food that is digested metabolized properly becomes nutrition, and

486
00:25:32,200 --> 00:25:36,200
Speaker 3: food that is not digested properly becomes toxic and food

487
00:25:36,240 --> 00:25:37,080
Speaker 3: cause of diseases.

488
00:25:37,480 --> 00:25:41,680
Speaker 2: Food is the same. So that's why our digestion, our

489
00:25:41,720 --> 00:25:45,399
Speaker 2: gut health, the bacteria in our gut are so important

490
00:25:45,480 --> 00:25:48,800
Speaker 2: for our aurall well being. And we cannot ignore that. Right,

491
00:25:48,840 --> 00:25:52,000
Speaker 2: It's not just about you know, popping a probiotic. That's

492
00:25:52,600 --> 00:25:56,200
Speaker 2: that's not what this is about. It's actually understanding our

493
00:25:56,280 --> 00:25:59,080
Speaker 2: individual digestion. So in the book, I give you tools

494
00:25:59,119 --> 00:26:02,439
Speaker 2: to really understand how strong your digestion is. So if

495
00:26:02,440 --> 00:26:04,320
Speaker 2: you ever go to an Arabatic doctor or if you

496
00:26:04,359 --> 00:26:08,320
Speaker 2: go to an acupuncturist, there's no perfect diet. They won't

497
00:26:08,320 --> 00:26:10,920
Speaker 2: say this is a perfect diet, follow keto paleo vegan

498
00:26:11,080 --> 00:26:14,280
Speaker 2: is no thing like that. They'll first assess how strong

499
00:26:14,320 --> 00:26:17,520
Speaker 2: your digestion is. So they'll say, if you have a

500
00:26:17,520 --> 00:26:19,840
Speaker 2: strong digestion, you can probably get away with eating a

501
00:26:19,840 --> 00:26:22,680
Speaker 2: lot of different things, things that are heavy to digest.

502
00:26:23,080 --> 00:26:25,880
Speaker 2: But a lot of us nowadays have slightly weaker digestion.

503
00:26:26,720 --> 00:26:30,280
Speaker 2: So that doesn't mean that, you know, just because nuts

504
00:26:30,280 --> 00:26:32,760
Speaker 2: are good or kale salad is good for you, if

505
00:26:32,800 --> 00:26:34,480
Speaker 2: you have a weak digestion, it's going to take a

506
00:26:34,480 --> 00:26:38,040
Speaker 2: lot to digest those nuts and that kale. Right, So, yes,

507
00:26:38,080 --> 00:26:40,399
Speaker 2: those foods are good, but if I can't digest it,

508
00:26:40,440 --> 00:26:42,920
Speaker 2: Remember if I don't digest, it becomes toxic and cause

509
00:26:42,920 --> 00:26:46,160
Speaker 2: a disease. That can digest it becomes nutrition it's a

510
00:26:46,200 --> 00:26:50,160
Speaker 2: whole different way of looking at our gut, understanding our

511
00:26:50,320 --> 00:26:54,280
Speaker 2: unique digestion and matching what we're eating based on what

512
00:26:54,320 --> 00:26:55,120
Speaker 2: we can digest.

513
00:26:55,760 --> 00:26:58,440
Speaker 1: How do we know if we if we digest something

514
00:26:58,480 --> 00:26:58,959
Speaker 1: well or not?

515
00:26:59,720 --> 00:27:02,080
Speaker 2: Yeah, So in the book I mentioned different symptoms, right,

516
00:27:02,160 --> 00:27:04,160
Speaker 2: So one of the ways you can assess your gut

517
00:27:04,160 --> 00:27:06,720
Speaker 2: health simple way is your bowl moments. You know, often

518
00:27:06,760 --> 00:27:09,480
Speaker 2: we control what goes in, but what the report card

519
00:27:09,480 --> 00:27:14,480
Speaker 2: comes out the other right. Yeah, so our bal movements

520
00:27:14,520 --> 00:27:17,560
Speaker 2: are actually a great indicator of how good our gut

521
00:27:17,560 --> 00:27:19,639
Speaker 2: help it. So I always prioritize making sure you have

522
00:27:19,720 --> 00:27:22,920
Speaker 2: every single day, daily regular bowel movement, right, So that's

523
00:27:22,920 --> 00:27:25,520
Speaker 2: step number one. The second thing is also how do

524
00:27:25,560 --> 00:27:28,679
Speaker 2: you feel after you eat? Right after you eat? Do

525
00:27:28,720 --> 00:27:31,760
Speaker 2: you feel energized? You're like, great, I feel more energy,

526
00:27:31,880 --> 00:27:35,240
Speaker 2: My blood sugar is balanced now or are you feeling

527
00:27:35,280 --> 00:27:40,879
Speaker 2: more tired, more lethargic, more bloated? Right, gas, floating, acid, reflux.

528
00:27:41,040 --> 00:27:43,760
Speaker 2: All these symptoms are telling you that our digestion is

529
00:27:43,760 --> 00:27:46,639
Speaker 2: not optimal or the food we're eating is not really

530
00:27:46,680 --> 00:27:50,159
Speaker 2: matching up to what we can digest. Yeah, So it's

531
00:27:50,160 --> 00:27:52,240
Speaker 2: all a boy listening to our body and listening to

532
00:27:52,280 --> 00:27:53,400
Speaker 2: these subtle signs.

533
00:27:53,680 --> 00:27:56,360
Speaker 1: I kind of think it's funny because our culture has

534
00:27:56,440 --> 00:27:59,479
Speaker 1: created an entire holiday around eating food that makes us

535
00:27:59,480 --> 00:28:04,000
Speaker 1: tired start Thanksgiving, you know, like we have this thing

536
00:28:04,040 --> 00:28:07,119
Speaker 1: that it's a mentality and it's so acceptable that you

537
00:28:07,200 --> 00:28:09,240
Speaker 1: go take a nap after Thanksgiving lunch. And I'm not

538
00:28:09,280 --> 00:28:12,240
Speaker 1: saying there's anything wrong with that, but I've always or

539
00:28:12,440 --> 00:28:15,600
Speaker 1: recently just thought that that was really interesting because I'm thinking,

540
00:28:15,640 --> 00:28:18,200
Speaker 1: in my head, the reason we're so tired is because

541
00:28:18,240 --> 00:28:21,760
Speaker 1: we're eating food that's not registering with our bods or.

542
00:28:21,680 --> 00:28:24,000
Speaker 2: Even just the amount of it, right, it's oa following

543
00:28:24,119 --> 00:28:27,480
Speaker 2: our digestion. Yeah. So, but I always tell people, you know,

544
00:28:27,840 --> 00:28:30,879
Speaker 2: intentional health is all about balance, and that's what the

545
00:28:30,920 --> 00:28:33,119
Speaker 2: twenty eight Day we said it's about. So I always

546
00:28:33,320 --> 00:28:36,000
Speaker 2: you know, this is how I practice intentional health in

547
00:28:36,040 --> 00:28:40,040
Speaker 2: my life is I don't deprive myself by anything, you know. Yeah,

548
00:28:40,040 --> 00:28:41,840
Speaker 2: And my husband and I have big foody So every

549
00:28:41,880 --> 00:28:43,920
Speaker 2: year we go on a food pilgrimage, we call it.

550
00:28:44,280 --> 00:28:47,320
Speaker 2: So if I'm in Italy, I'm eating all the POSI can, yes,

551
00:28:47,680 --> 00:28:50,040
Speaker 2: taking all the wine. If I'm in India eating all

552
00:28:50,040 --> 00:28:53,280
Speaker 2: the street food. Right. So would I enjoy it? You know,

553
00:28:53,600 --> 00:28:55,920
Speaker 2: I love food. I love to travel. That's how we

554
00:28:55,960 --> 00:28:59,000
Speaker 2: experience life, That's how we connect with our family, with

555
00:28:59,040 --> 00:29:02,680
Speaker 2: our friends. Nothing wrong with it, But it's all about balance.

556
00:29:02,720 --> 00:29:05,120
Speaker 2: So when I come back from that vacation from Italy,

557
00:29:05,520 --> 00:29:09,160
Speaker 2: I'm doing the twenty eight devyset. I'm simplifying my diet, right,

558
00:29:09,520 --> 00:29:12,240
Speaker 2: So I balance fief thing with fasting. When you do that,

559
00:29:12,320 --> 00:29:15,959
Speaker 2: when you strike that balance, it's sustainable. You're not depriving,

560
00:29:16,040 --> 00:29:19,760
Speaker 2: but you're also not just putting your body through that constantly. Yeah,

561
00:29:19,800 --> 00:29:21,680
Speaker 2: So it's a whole different way of looking at it,

562
00:29:21,760 --> 00:29:25,200
Speaker 2: and it also empowers us. It prevents us from feeling

563
00:29:25,240 --> 00:29:27,920
Speaker 2: guilty from if we are eating that Thanksgiving meal, and

564
00:29:28,000 --> 00:29:30,280
Speaker 2: if you want to be in food coma after, go

565
00:29:30,360 --> 00:29:33,400
Speaker 2: for it as long as you know that, hey, maybe

566
00:29:33,440 --> 00:29:36,600
Speaker 2: the week after I need to take it easy. Yeah, right,

567
00:29:36,600 --> 00:29:39,480
Speaker 2: I need to hit the gym a little bit, or

568
00:29:39,600 --> 00:29:42,560
Speaker 2: even it's walking or something. But that empowers you and

569
00:29:42,600 --> 00:29:45,360
Speaker 2: your full control. You don't have that guilt. You know,

570
00:29:45,440 --> 00:29:48,040
Speaker 2: you're in the moment, not knocking yourself like why am

571
00:29:48,040 --> 00:29:50,080
Speaker 2: I eating this? You know, it's like I'm going to

572
00:29:50,200 --> 00:29:54,000
Speaker 2: enjoy this, right, and then tomorrow, I'll take care of this. Right.

573
00:29:54,040 --> 00:29:56,680
Speaker 2: So that's a whole different way of looking at it,

574
00:29:56,720 --> 00:29:58,760
Speaker 2: and it's empowering, but also it's sort of a big

575
00:29:58,800 --> 00:29:59,760
Speaker 2: side I feel.

576
00:29:59,800 --> 00:30:03,040
Speaker 1: Yeah, well, I mentioned this a little bit at the

577
00:30:03,080 --> 00:30:05,640
Speaker 1: beginning of the podcast, but I have a real I

578
00:30:05,640 --> 00:30:08,720
Speaker 1: get really worked up about people throwing pills at stuff

579
00:30:08,760 --> 00:30:11,160
Speaker 1: without looking at the behind the scenes, Like why do

580
00:30:11,200 --> 00:30:12,120
Speaker 1: you feel that way?

581
00:30:12,160 --> 00:30:12,360
Speaker 3: Though?

582
00:30:12,400 --> 00:30:15,000
Speaker 1: You know, that's always something I want to ask, And

583
00:30:15,360 --> 00:30:18,239
Speaker 1: I've become almost to this place where it's like, I

584
00:30:18,280 --> 00:30:21,880
Speaker 1: want to see a holistic doctor versus a Western medicine

585
00:30:21,880 --> 00:30:24,880
Speaker 1: doctor if I have the choice, because they'll really look

586
00:30:24,960 --> 00:30:27,680
Speaker 1: at the root cause behind things. And you mentioned this

587
00:30:27,760 --> 00:30:31,120
Speaker 1: in the book, so talk a little bit about diving

588
00:30:31,160 --> 00:30:33,600
Speaker 1: into root causes and the importance of that.

589
00:30:34,360 --> 00:30:38,120
Speaker 2: Yeah, so that's what different shaped really exactly what you said,

590
00:30:38,280 --> 00:30:40,720
Speaker 2: the holistic perspective on health is we are not just

591
00:30:40,760 --> 00:30:44,640
Speaker 2: saying here's a label, here's a pill, right, We're saying, Okay,

592
00:30:44,680 --> 00:30:47,120
Speaker 2: this is what's going on. Let's step back, let's do

593
00:30:47,120 --> 00:30:51,280
Speaker 2: an investigation. Let's play detective and figure out why this happened.

594
00:30:51,760 --> 00:30:55,680
Speaker 2: And these seemingly you know, disconnected symptoms. Maybe there's a

595
00:30:55,720 --> 00:30:58,800
Speaker 2: common denominator here just meant that's in different areas of

596
00:30:58,840 --> 00:31:02,600
Speaker 2: your body, maybe something deeper down. It's all connected. So

597
00:31:02,920 --> 00:31:05,840
Speaker 2: Western medicine is limited to that extent, right, it doesn't

598
00:31:05,880 --> 00:31:08,760
Speaker 2: really know how to do a root cause analysis. The

599
00:31:08,800 --> 00:31:11,720
Speaker 2: Eastern medicine excels at it. So in the book I

600
00:31:11,840 --> 00:31:16,400
Speaker 2: talk about understanding our own unique constitution. So in Irreta,

601
00:31:16,920 --> 00:31:20,040
Speaker 2: we all have different sort of body types, and it's

602
00:31:20,080 --> 00:31:23,440
Speaker 2: called doshes. So people with something called vata dosha have

603
00:31:23,560 --> 00:31:28,440
Speaker 2: certain symptoms, so they're more prone to say constipation, dry skin,

604
00:31:28,560 --> 00:31:32,760
Speaker 2: dry hair, more anxiety, sleep issues, they have trouble gaining weight,

605
00:31:33,400 --> 00:31:37,520
Speaker 2: and Pitta types tend to get stressed very easily, and

606
00:31:37,560 --> 00:31:40,240
Speaker 2: they often get more inflammation, more heat in the body,

607
00:31:40,320 --> 00:31:44,080
Speaker 2: and more rendants of the skin, acid reflux, sometimes diarrhea.

608
00:31:44,600 --> 00:31:47,440
Speaker 2: And there's some people who are cougher body type, so

609
00:31:47,520 --> 00:31:50,360
Speaker 2: they tend to gain weight very easily, hard to lose weight.

610
00:31:50,640 --> 00:31:53,440
Speaker 2: They're more likely to suffer from things like depression. And

611
00:31:53,600 --> 00:31:55,920
Speaker 2: all these body types have their strong suits. So when

612
00:31:55,920 --> 00:31:58,480
Speaker 2: we're balanced, you know, Coppa body type are some of

613
00:31:58,480 --> 00:32:02,600
Speaker 2: the strongest, more resilient, most loyal people. A bit of

614
00:32:02,640 --> 00:32:05,040
Speaker 2: type are the leaders right and lot the type are

615
00:32:05,080 --> 00:32:08,160
Speaker 2: the creatives. So when we're balanced, we tap into the

616
00:32:08,200 --> 00:32:10,840
Speaker 2: positive sides of these things. But when we're out of balance,

617
00:32:10,880 --> 00:32:15,040
Speaker 2: there's certain things that kind of are weak points. Right,

618
00:32:15,400 --> 00:32:18,400
Speaker 2: So understanding our body how it's unique, and understanding the

619
00:32:18,400 --> 00:32:20,520
Speaker 2: body type can really help us understand what the root

620
00:32:20,600 --> 00:32:25,520
Speaker 2: cause is. And in Chinese medicine we say that there

621
00:32:25,600 --> 00:32:28,920
Speaker 2: is external causes of diseases and there are internal causes

622
00:32:28,920 --> 00:32:33,480
Speaker 2: of diseases. So external causes are related to our environment, right,

623
00:32:34,000 --> 00:32:38,240
Speaker 2: So right nowadays it's go go go. Our senses are overloaded,

624
00:32:38,600 --> 00:32:41,320
Speaker 2: so a lot of the fatigue and anxiety we experience

625
00:32:41,440 --> 00:32:43,800
Speaker 2: is because of that environment. And there's also a lot

626
00:32:43,800 --> 00:32:46,960
Speaker 2: of environmental pollutions. Right, there's toxins and the environment that's

627
00:32:47,000 --> 00:32:51,080
Speaker 2: also making us sick. And the internal causes are coming

628
00:32:51,160 --> 00:32:54,640
Speaker 2: from poor sleep, poor diet, lack of exercise, a lot

629
00:32:54,680 --> 00:32:58,440
Speaker 2: of stress. So if you understand how these things are

630
00:32:58,480 --> 00:33:01,080
Speaker 2: going to manifest as a disease, we're going to be

631
00:33:01,120 --> 00:33:04,840
Speaker 2: more proactive and pay closer attention to it. Yeah, So

632
00:33:04,960 --> 00:33:07,400
Speaker 2: that's the beauty of it. It's understanding the root cause

633
00:33:07,520 --> 00:33:10,400
Speaker 2: and paying attention. In a way we not only addressed

634
00:33:10,400 --> 00:33:13,520
Speaker 2: the existing condition, but we prevent future diseases from coming

635
00:33:13,560 --> 00:33:13,840
Speaker 2: it out.

636
00:33:14,080 --> 00:33:16,800
Speaker 1: Well that's the point, right, Like that feel like when

637
00:33:16,800 --> 00:33:20,200
Speaker 1: you just go attack the symptom with a like a

638
00:33:20,240 --> 00:33:22,600
Speaker 1: pill or whatever, and those things are great, Like I do,

639
00:33:22,720 --> 00:33:25,320
Speaker 1: I don't want to sound like I'm hating on Western medicine.

640
00:33:25,320 --> 00:33:27,120
Speaker 1: I do think that there is a purpose for it,

641
00:33:27,720 --> 00:33:29,360
Speaker 1: and I think that it's great to be able to

642
00:33:29,400 --> 00:33:31,200
Speaker 1: take away a symptom. But like if you don't look

643
00:33:31,240 --> 00:33:33,760
Speaker 1: at where it's coming from, first of all, it's probably

644
00:33:33,760 --> 00:33:36,640
Speaker 1: going to come back. Second of all, taking that medicine

645
00:33:36,680 --> 00:33:39,400
Speaker 1: is going to create other issues in your body. So

646
00:33:39,480 --> 00:33:42,080
Speaker 1: it's the like big cycle we seem to get in

647
00:33:42,120 --> 00:33:45,200
Speaker 1: and we're just looking at all these symptoms and then

648
00:33:45,360 --> 00:33:48,000
Speaker 1: before you know it, you're like diagnosed with cancer and

649
00:33:48,040 --> 00:33:51,360
Speaker 1: it's like, wait, there was this thing happening the whole time,

650
00:33:51,800 --> 00:33:53,920
Speaker 1: and it was just never being talked about our address,

651
00:33:54,000 --> 00:33:55,480
Speaker 1: which is like mind blowing to me.

652
00:33:56,680 --> 00:33:59,600
Speaker 2: And that's why I wrote this book intentional. It's all

653
00:33:59,640 --> 00:34:03,200
Speaker 2: about it. It's a manual for you to understand your

654
00:34:03,240 --> 00:34:07,080
Speaker 2: own body. Yeah, we're never taught that, No, we really aren't.

655
00:34:07,120 --> 00:34:09,719
Speaker 2: We're never taught that. We're always told to ignore these

656
00:34:09,760 --> 00:34:13,080
Speaker 2: signs and just like wait for things to get really bad. Yeah, said,

657
00:34:13,160 --> 00:34:15,320
Speaker 2: how about we use five thousand of years signs to

658
00:34:15,400 --> 00:34:18,080
Speaker 2: understand how your body is different and how it affects you.

659
00:34:18,120 --> 00:34:19,799
Speaker 2: It's going to be different for someone else. It's not

660
00:34:19,840 --> 00:34:22,160
Speaker 2: about hey, that person did that die and last wait

661
00:34:22,239 --> 00:34:25,280
Speaker 2: let me try that. Fine, but your body is different.

662
00:34:25,280 --> 00:34:27,720
Speaker 2: So how about you understand your body first and match

663
00:34:27,800 --> 00:34:30,600
Speaker 2: your diet your lifestyle to suit what it's going to

664
00:34:30,680 --> 00:34:33,000
Speaker 2: work for you. You'll get much better results if you do

665
00:34:33,040 --> 00:34:34,000
Speaker 2: it that way, right.

666
00:34:34,480 --> 00:34:38,520
Speaker 1: Yeah, Well, there's a chapter called anti Aging Detox, and

667
00:34:38,640 --> 00:34:41,120
Speaker 1: I was like, this is going to be the selling

668
00:34:41,160 --> 00:34:43,880
Speaker 1: point big time for people. So talk us through a

669
00:34:43,920 --> 00:34:45,800
Speaker 1: little bit about the anti aging detox.

670
00:34:46,520 --> 00:34:48,520
Speaker 2: Yeah, so that's a little bit of preview to the

671
00:34:48,560 --> 00:34:52,600
Speaker 2: twenty eight day Reset. So in detox, in our world,

672
00:34:52,640 --> 00:34:54,840
Speaker 2: we're taught that detox is about, you know, going on

673
00:34:54,880 --> 00:34:57,920
Speaker 2: a crazy diet or drinking a ton of green juice

674
00:34:58,000 --> 00:35:01,480
Speaker 2: or coffee anima, something very extreme. Right, Yes, But in

675
00:35:01,520 --> 00:35:03,920
Speaker 2: the book I talk about detox as a function of

676
00:35:04,000 --> 00:35:08,040
Speaker 2: doing less, not more. So Remember I said, our body

677
00:35:08,080 --> 00:35:11,799
Speaker 2: has two jobs. A day job is to digest food, right,

678
00:35:11,920 --> 00:35:17,600
Speaker 2: extra nutrition, and at nighttime it's detoxing and it's resetting, rejuvenating.

679
00:35:18,000 --> 00:35:21,120
Speaker 2: So when we're talking about detox and anti aging, it's

680
00:35:21,160 --> 00:35:24,320
Speaker 2: about easing off on the digestion. What we're doing is

681
00:35:24,360 --> 00:35:28,120
Speaker 2: we're doing long rate, intimate and fasting. We're eating ray, simple,

682
00:35:28,320 --> 00:35:30,600
Speaker 2: easy to digest foods, so our body is not spending

683
00:35:30,600 --> 00:35:32,440
Speaker 2: all its energy and just trying to break down that

684
00:35:32,520 --> 00:35:36,480
Speaker 2: state or the hamburger. Right. Instead, we're eating simple foods,

685
00:35:36,680 --> 00:35:39,840
Speaker 2: avoiding things like gluten and dairy because not that they're bad,

686
00:35:40,040 --> 00:35:43,359
Speaker 2: but they obviously are heavier to digest. Right, what we're

687
00:35:43,400 --> 00:35:46,520
Speaker 2: doing is saving our energy, not wasting it on just

688
00:35:46,560 --> 00:35:51,440
Speaker 2: digesting food. Instead, we're using it to detoxify more. So

689
00:35:51,520 --> 00:35:54,920
Speaker 2: that's the key. That's what the yogis do to live

690
00:35:54,960 --> 00:35:58,160
Speaker 2: a long healthy life. There's no magic herb or supplement

691
00:35:58,280 --> 00:36:01,600
Speaker 2: for this, right, there's no magic green juice for this.

692
00:36:02,160 --> 00:36:04,160
Speaker 2: Our body can handle it. Trust me, you will do

693
00:36:04,200 --> 00:36:07,200
Speaker 2: the best job at detox and anti aging if we

694
00:36:07,280 --> 00:36:09,080
Speaker 2: just get out of the way. So the twenty day

695
00:36:09,120 --> 00:36:11,799
Speaker 2: reset is all about getting out of the way. Right.

696
00:36:11,960 --> 00:36:15,080
Speaker 2: Is not doing anything extreme. It's simplifying your diets, simplifying

697
00:36:15,120 --> 00:36:19,240
Speaker 2: your diet, your lifestyle. Right, So being on social media

698
00:36:19,440 --> 00:36:23,319
Speaker 2: or talking to people that causes more anxiety, and so

699
00:36:23,400 --> 00:36:26,200
Speaker 2: we're what we're doing is avoiding things that are draining

700
00:36:26,200 --> 00:36:30,040
Speaker 2: our energy, so we can really focus on detox. It's

701
00:36:30,080 --> 00:36:34,000
Speaker 2: actually a very simple concept and easy to implement and

702
00:36:34,040 --> 00:36:36,839
Speaker 2: something we should do on a regular basis. In Ioveta,

703
00:36:36,880 --> 00:36:40,360
Speaker 2: twice a year, actually a change of season, you're supposed

704
00:36:40,400 --> 00:36:42,719
Speaker 2: to do this type of lidy detox. Oh really, it

705
00:36:42,800 --> 00:36:45,399
Speaker 2: helps you. Yeah, it helps you transition into the new

706
00:36:45,480 --> 00:36:48,640
Speaker 2: season much easily. And if you notice, we often get

707
00:36:48,680 --> 00:36:51,360
Speaker 2: sick at change of season right in the fall. And

708
00:36:51,400 --> 00:36:53,480
Speaker 2: there's actually a big study I mentioned in the book.

709
00:36:53,800 --> 00:36:56,080
Speaker 2: In this study, the researchers looked at people from all

710
00:36:56,080 --> 00:36:58,279
Speaker 2: different parts of the world and what they notice that

711
00:36:58,320 --> 00:37:01,800
Speaker 2: in the winter in Scandinavia, in Finland, the genes of

712
00:37:01,880 --> 00:37:04,920
Speaker 2: people there were shifting that allowed them to fight out

713
00:37:04,960 --> 00:37:08,840
Speaker 2: different viruses. Versus a place like Ghana in the monsoon

714
00:37:08,880 --> 00:37:10,800
Speaker 2: and rainy season when they get a lot of mosquito

715
00:37:10,800 --> 00:37:14,040
Speaker 2: born diseases, their genes were shifting to protect them better

716
00:37:14,080 --> 00:37:17,799
Speaker 2: from them. So every season, our body is going through

717
00:37:17,840 --> 00:37:25,320
Speaker 2: a significant shift genetically, are metabolically spiritually, I feel like too. Yeah,

718
00:37:25,360 --> 00:37:29,000
Speaker 2: So that's why in Airta. There's saying, you know, a

719
00:37:29,120 --> 00:37:30,880
Speaker 2: change of season, that's when you kind of take a

720
00:37:30,920 --> 00:37:34,399
Speaker 2: step back and detox. So if you notice a lot

721
00:37:34,400 --> 00:37:38,400
Speaker 2: of religious holidays like bathing based, like lent a Ramadan,

722
00:37:39,000 --> 00:37:41,360
Speaker 2: a lot of those actually fall during change of seasons.

723
00:37:41,960 --> 00:37:44,279
Speaker 1: Okay, that makes total sense. Yeah, I've never even thought

724
00:37:44,280 --> 00:37:44,680
Speaker 1: about that.

725
00:37:45,600 --> 00:37:48,800
Speaker 2: Yeah, so just better equips us. So that's like help maintenance.

726
00:37:48,800 --> 00:37:50,239
Speaker 2: If we have a car, we get oil change, we

727
00:37:50,280 --> 00:37:52,280
Speaker 2: get routine mats. Right, what are we doing for our body?

728
00:37:52,719 --> 00:37:54,680
Speaker 2: So twice a year it's a good reminder for us

729
00:37:54,719 --> 00:37:58,440
Speaker 2: to say, I'm prioritizing myself here, I'm stepping back, easing off,

730
00:37:58,760 --> 00:38:00,080
Speaker 2: and allowing my body.

731
00:38:00,120 --> 00:38:00,520
Speaker 3: What it does.

732
00:38:00,560 --> 00:38:11,200
Speaker 1: So yeah, I mean we do. It's like we take

733
00:38:11,239 --> 00:38:14,160
Speaker 1: breaks on the holidays too, so that it obviously is

734
00:38:14,200 --> 00:38:16,640
Speaker 1: in our mind to do that. It kind of is

735
00:38:16,840 --> 00:38:19,120
Speaker 1: making me think back to the circadian rhythm part of

736
00:38:19,160 --> 00:38:23,719
Speaker 1: the conversation too, Because our body knows certain things by

737
00:38:23,360 --> 00:38:26,000
Speaker 1: the way the sun comes up or anything like that,

738
00:38:26,040 --> 00:38:27,600
Speaker 1: so it's the same with a change of seasons. I

739
00:38:27,640 --> 00:38:30,440
Speaker 1: would imagine it's extremely sensitive.

740
00:38:30,480 --> 00:38:33,560
Speaker 2: So our body can sense even a slight change in

741
00:38:33,600 --> 00:38:36,920
Speaker 2: the weather, the slightest change in the amount of sunlight

742
00:38:36,920 --> 00:38:40,360
Speaker 2: we're getting exposed to. Your body knows, how do trees know?

743
00:38:40,440 --> 00:38:43,560
Speaker 2: How do animals? How do bears know to go into hibernation?

744
00:38:43,920 --> 00:38:44,120
Speaker 3: Right?

745
00:38:44,480 --> 00:38:47,000
Speaker 2: They listen to their body, They listen to these subtle

746
00:38:47,080 --> 00:38:50,319
Speaker 2: changes in the environment around them, right. So I think

747
00:38:50,360 --> 00:38:52,200
Speaker 2: we just need to be more in tune with that

748
00:38:52,400 --> 00:38:54,880
Speaker 2: and respect that our body is going through the changes

749
00:38:54,920 --> 00:38:57,399
Speaker 2: at different times of the year, so that we can

750
00:38:57,440 --> 00:38:59,000
Speaker 2: adjust our lifestyle accordingly.

751
00:38:59,560 --> 00:39:01,480
Speaker 1: And I just love that you're pointing out so much

752
00:39:01,480 --> 00:39:04,720
Speaker 1: about the mind body connection here because and you mentioned

753
00:39:04,719 --> 00:39:06,600
Speaker 1: this at the beginning of the podcast, but I do

754
00:39:06,719 --> 00:39:10,319
Speaker 1: talk a lot about like the somatic therapy kind of work,

755
00:39:10,440 --> 00:39:13,680
Speaker 1: because I think emotions and how we carry stress and

756
00:39:13,719 --> 00:39:16,400
Speaker 1: all of that ties so much into our physical health,

757
00:39:16,680 --> 00:39:18,760
Speaker 1: which you do touch on in the book as well.

758
00:39:18,800 --> 00:39:21,359
Speaker 1: But I love the idea of this reset of just

759
00:39:21,400 --> 00:39:23,960
Speaker 1: removing it because to me, I hear such an emotional

760
00:39:24,000 --> 00:39:25,600
Speaker 1: spiritual component to that as well.

761
00:39:27,080 --> 00:39:29,680
Speaker 2: You cannot separate the two. In fact, you know, if

762
00:39:29,719 --> 00:39:33,000
Speaker 2: we nourish our spirit or emotions or mental health, that

763
00:39:33,120 --> 00:39:36,600
Speaker 2: will only manifest positively in our body. Whatever is manifesting

764
00:39:36,640 --> 00:39:39,080
Speaker 2: in the body, I feel like has a root somewhere

765
00:39:39,120 --> 00:39:42,359
Speaker 2: and our thoughts and our emotions and our spirit. So

766
00:39:42,440 --> 00:39:45,239
Speaker 2: the reset is not just about drinking green juice or

767
00:39:45,280 --> 00:39:48,439
Speaker 2: herbs or anything like that. The reset is all encompassing, right.

768
00:39:48,800 --> 00:39:51,440
Speaker 2: This is the time where we're taking a moment or

769
00:39:51,520 --> 00:39:54,440
Speaker 2: reflect on our intentions that we're setting what does hell

770
00:39:54,560 --> 00:39:59,080
Speaker 2: truly mean? Because I strongly believe that it's not just

771
00:39:59,120 --> 00:40:02,280
Speaker 2: the food that needs to be digested and processed. Our thoughts,

772
00:40:02,320 --> 00:40:06,919
Speaker 2: our emotions, our traumas or experiences. All of those things

773
00:40:06,920 --> 00:40:09,960
Speaker 2: need to be processed. So if we don't allow for

774
00:40:10,040 --> 00:40:13,160
Speaker 2: their space from time to time to allow that processing,

775
00:40:14,120 --> 00:40:16,279
Speaker 2: we're going to hold it in the worst places that

776
00:40:16,320 --> 00:40:19,839
Speaker 2: it's going to manifest. It's discomfort and disease. Right. So

777
00:40:20,120 --> 00:40:22,359
Speaker 2: that's what the twenty a dailyset is too. It's not

778
00:40:22,480 --> 00:40:25,480
Speaker 2: just about your body, your food or anything like that.

779
00:40:25,520 --> 00:40:28,719
Speaker 2: It's also you're taking that time to say, instead of

780
00:40:28,719 --> 00:40:31,279
Speaker 2: spending all these hours starting out of computer, I'm going

781
00:40:31,280 --> 00:40:33,719
Speaker 2: to take thirty minutes in my day literally just a

782
00:40:33,840 --> 00:40:37,160
Speaker 2: fraction of that time that instead of doing this, I'm

783
00:40:37,200 --> 00:40:39,360
Speaker 2: going to do something that's actually going to charge my baddy.

784
00:40:39,360 --> 00:40:43,160
Speaker 2: Maybe I'll start journaling right, or I'll listen to I'll

785
00:40:43,200 --> 00:40:46,440
Speaker 2: spend more time in nature. So figure out what kind

786
00:40:46,480 --> 00:40:48,839
Speaker 2: of heals your soul. And it's different for everybody, right,

787
00:40:48,880 --> 00:40:51,759
Speaker 2: make space for it, right, And twenty day reset is

788
00:40:51,760 --> 00:40:53,479
Speaker 2: a time for you to experiment if you're not used

789
00:40:53,480 --> 00:40:56,640
Speaker 2: to it, figure out what suits your soul and stay

790
00:40:56,680 --> 00:41:00,160
Speaker 2: with that practice even past the twenty eight daily set. Well.

791
00:41:00,160 --> 00:41:01,799
Speaker 1: And for those people who are listening, here are like

792
00:41:01,840 --> 00:41:04,600
Speaker 1: twenty eight days that sounds forever you do talk about

793
00:41:04,680 --> 00:41:08,719
Speaker 1: a twenty minute daily ritual that can also be incorporated.

794
00:41:08,719 --> 00:41:10,719
Speaker 1: And so maybe that if this the twenty eight day

795
00:41:10,800 --> 00:41:14,680
Speaker 1: sounds overwhelming to you, guys, maybe the twenty minute daily

796
00:41:14,800 --> 00:41:16,840
Speaker 1: ritual is a good place to start. So can you

797
00:41:16,880 --> 00:41:18,480
Speaker 1: talk us through that ritual?

798
00:41:19,160 --> 00:41:22,280
Speaker 2: Yeah, And I'll just say quickly, with the twenty d reset,

799
00:41:22,440 --> 00:41:25,200
Speaker 2: it's really about thirty minutes of your day that you're

800
00:41:25,239 --> 00:41:27,640
Speaker 2: dedicating to this. The rest of the time you're doing

801
00:41:27,640 --> 00:41:31,600
Speaker 2: everything you normally do, it's actually less time, right, And

802
00:41:31,640 --> 00:41:33,840
Speaker 2: the time you're getting the thirty minutes from is the

803
00:41:34,160 --> 00:41:37,880
Speaker 2: stuff that's actually wasting your energy. Right, So you're real

804
00:41:38,080 --> 00:41:41,360
Speaker 2: showing right, which needs to go anyway, if you're creating

805
00:41:41,680 --> 00:41:44,000
Speaker 2: new thirty minute of life right, time to do this

806
00:41:44,560 --> 00:41:46,600
Speaker 2: you're carving it out of things are actually hurting you

807
00:41:46,640 --> 00:41:50,160
Speaker 2: and focus, yah, things actually helping you in for you yeah,

808
00:41:50,200 --> 00:41:53,239
Speaker 2: charging your spirit. Yeah, So it's actually doing less, not

809
00:41:53,360 --> 00:41:55,960
Speaker 2: more so as much a twenty eight days seems, Daunte,

810
00:41:56,360 --> 00:41:59,239
Speaker 2: it's really you know it. It's just the amount of

811
00:41:59,239 --> 00:42:01,839
Speaker 2: time that it takes three body to really do deep work, right.

812
00:42:01,920 --> 00:42:04,560
Speaker 2: It's not a quick fix. And the benefit of twenty

813
00:42:04,600 --> 00:42:07,440
Speaker 2: minute your ritual, the daily ritual, is that all the

814
00:42:07,440 --> 00:42:10,080
Speaker 2: benefit that you get from twenty eight days, we want

815
00:42:10,120 --> 00:42:12,719
Speaker 2: the body to continue building on it. And this is

816
00:42:12,760 --> 00:42:16,080
Speaker 2: your opportunity every single day to bring your body back

817
00:42:16,120 --> 00:42:19,280
Speaker 2: to balance. So it's a little cleanup that we're doing

818
00:42:19,440 --> 00:42:21,719
Speaker 2: every single day, and we're doing the deep cleaning once

819
00:42:21,840 --> 00:42:25,200
Speaker 2: or twice a year, right, So the twenty minute ritual,

820
00:42:25,280 --> 00:42:27,800
Speaker 2: and I always quantify everything by time, right, So it

821
00:42:27,880 --> 00:42:30,880
Speaker 2: seems daunting. But if you say twenty days is a

822
00:42:30,920 --> 00:42:32,960
Speaker 2: long time, but hey, thirty minutes every day, can you

823
00:42:32,960 --> 00:42:34,200
Speaker 2: do it? Yeah, that's doable.

824
00:42:34,200 --> 00:42:37,000
Speaker 1: You can do anything for thirty minutes a day exactly.

825
00:42:37,680 --> 00:42:39,680
Speaker 2: And then twenty minutes. Can you give me twenty minutes

826
00:42:39,719 --> 00:42:42,839
Speaker 2: in your day just so to maintain all that line up, right, Yes,

827
00:42:43,040 --> 00:42:45,120
Speaker 2: so the twenty minutes are split up throughout the day.

828
00:42:45,160 --> 00:42:47,399
Speaker 2: So the biggest opportunity that we have is first thing

829
00:42:47,400 --> 00:42:49,080
Speaker 2: in the morning and before we go to bed, so

830
00:42:49,120 --> 00:42:51,399
Speaker 2: it's not really interfering with your day to day, right,

831
00:42:52,040 --> 00:42:55,040
Speaker 2: So in the beginning of the day, I really want

832
00:42:55,040 --> 00:42:56,719
Speaker 2: you to spend three to five minutes to setting an

833
00:42:56,719 --> 00:42:59,399
Speaker 2: intention before you look at your phone or anything while

834
00:42:59,400 --> 00:43:01,160
Speaker 2: you're in bed, I just want you to close your

835
00:43:01,200 --> 00:43:04,359
Speaker 2: eyes and set an intention for the day. What do

836
00:43:04,400 --> 00:43:08,080
Speaker 2: you want to happen? What's how are you feeling right

837
00:43:08,160 --> 00:43:11,319
Speaker 2: that check in and you are giving your mind and

838
00:43:11,360 --> 00:43:13,400
Speaker 2: your body direction. Okay, this is what I'm going to

839
00:43:13,480 --> 00:43:15,360
Speaker 2: focus on today. This is what's going to happen.

840
00:43:15,680 --> 00:43:15,839
Speaker 1: Right.

841
00:43:16,360 --> 00:43:19,320
Speaker 2: You'll be amazed how much of a difference that makes.

842
00:43:19,520 --> 00:43:22,400
Speaker 2: Right and just spending a few minutes doing some deep

843
00:43:22,400 --> 00:43:26,239
Speaker 2: breathing grounding yourself in the morning will completely change the

844
00:43:26,280 --> 00:43:29,200
Speaker 2: rest of your day. So that's how we're starting, and

845
00:43:29,239 --> 00:43:32,120
Speaker 2: I also add in a few things about your oral

846
00:43:32,200 --> 00:43:34,680
Speaker 2: health and IRTA that's very important for your gut health

847
00:43:34,680 --> 00:43:37,080
Speaker 2: that we're doing in there. Also, from bringing a big

848
00:43:37,080 --> 00:43:39,040
Speaker 2: glass of warm water so as you wake up, to

849
00:43:39,080 --> 00:43:41,960
Speaker 2: maybe spending a couple of minutes doing oil pulling that

850
00:43:42,000 --> 00:43:45,120
Speaker 2: has tremendous health benefits. Right, that's just the morning, and

851
00:43:45,160 --> 00:43:47,520
Speaker 2: then in the evening for ten minutes, I encourage you

852
00:43:47,560 --> 00:43:51,240
Speaker 2: to do either journaling or a body scan, meditation, gentle

853
00:43:51,360 --> 00:43:55,919
Speaker 2: yoga stretches, listen to music, something that helps you stay

854
00:43:55,960 --> 00:43:59,040
Speaker 2: ground it right, you pick it's your ten minutes, right,

855
00:43:59,280 --> 00:44:01,799
Speaker 2: ten minutes or your body just like you're charging your

856
00:44:01,800 --> 00:44:04,799
Speaker 2: battery of your phone overnight. And then during the day,

857
00:44:04,920 --> 00:44:07,080
Speaker 2: I only expect you to spend three minutes doing this,

858
00:44:07,200 --> 00:44:11,400
Speaker 2: which is one minute of deep breathing before you eat.

859
00:44:11,719 --> 00:44:15,000
Speaker 2: Oh okay, so I just want you to kind of

860
00:44:15,400 --> 00:44:19,520
Speaker 2: take a minute pause before you eat, take some deep breaths,

861
00:44:19,760 --> 00:44:22,279
Speaker 2: and then it's just one minute before each meal, so

862
00:44:22,320 --> 00:44:26,359
Speaker 2: three times a day. It's very simple. It's easily doable, right,

863
00:44:26,719 --> 00:44:29,120
Speaker 2: But the more you make it part of your life,

864
00:44:29,160 --> 00:44:32,440
Speaker 2: I cannot tell you how your digestion, how you're digesting

865
00:44:32,600 --> 00:44:35,000
Speaker 2: that food will be completely different just because you spend

866
00:44:35,000 --> 00:44:36,520
Speaker 2: a minute centering yourself first.

867
00:44:36,680 --> 00:44:39,359
Speaker 1: That is crazy. That one just got me. So one

868
00:44:39,480 --> 00:44:42,280
Speaker 1: minute of deep breathing before you eat and our body,

869
00:44:42,320 --> 00:44:43,800
Speaker 1: it helps our body digest things.

870
00:44:44,320 --> 00:44:46,960
Speaker 2: So what happens is the deep Breathing gets your body

871
00:44:46,960 --> 00:44:50,080
Speaker 2: out of fight and flight into a laxation. Yeah, activates

872
00:44:50,080 --> 00:44:53,000
Speaker 2: a nerve called the vagus nerve that's entirely responsible for

873
00:44:53,080 --> 00:44:56,160
Speaker 2: your digestion. So when you do that, you have better

874
00:44:56,239 --> 00:44:59,520
Speaker 2: acid production, you have more enzymes, you have better motility

875
00:44:59,520 --> 00:45:02,440
Speaker 2: in the guy. So a lot of IDs things that

876
00:45:02,480 --> 00:45:04,920
Speaker 2: I see in my practice are often related to just

877
00:45:05,040 --> 00:45:07,759
Speaker 2: us being trapped in fine flight. So it's not about

878
00:45:07,760 --> 00:45:09,439
Speaker 2: even changing your diet. I say, don't even worry about

879
00:45:09,480 --> 00:45:11,680
Speaker 2: changing your diet. All I want you to do is

880
00:45:11,719 --> 00:45:13,759
Speaker 2: take a couple of minutes before you eat and eat

881
00:45:13,760 --> 00:45:17,920
Speaker 2: your food, slowly, chew your food, enjoy your food. That's it.

882
00:45:17,960 --> 00:45:19,759
Speaker 2: I'm not even changing your diet. And I can tell

883
00:45:19,760 --> 00:45:22,440
Speaker 2: you more than fifty percent of their symptoms improof just

884
00:45:22,480 --> 00:45:23,040
Speaker 2: by doing this.

885
00:45:23,239 --> 00:45:26,480
Speaker 1: That is crazy. Okay, I'm going to start that one today.

886
00:45:26,600 --> 00:45:28,200
Speaker 1: I love that one.

887
00:45:28,560 --> 00:45:29,280
Speaker 2: So simple.

888
00:45:29,600 --> 00:45:31,839
Speaker 1: Yeah, it's just so simple, and it's just I love

889
00:45:31,880 --> 00:45:35,800
Speaker 1: that it's making you actually or it's making us pause,

890
00:45:35,920 --> 00:45:38,160
Speaker 1: because I think that is one of our culture's biggest

891
00:45:38,960 --> 00:45:41,799
Speaker 1: problems is that we go go, go, go go, and

892
00:45:41,880 --> 00:45:45,040
Speaker 1: it's so unconscious everything we're doing, and this just kind

893
00:45:45,080 --> 00:45:47,520
Speaker 1: of brings you back into your body. I know, I

894
00:45:47,560 --> 00:45:50,719
Speaker 1: start my day meditating and that has changed so much

895
00:45:50,800 --> 00:45:54,080
Speaker 1: for me to set intentions like you're saying in the

896
00:45:54,080 --> 00:45:56,279
Speaker 1: beginning of the day, but also to kind of check

897
00:45:56,320 --> 00:45:59,000
Speaker 1: in with myself and really, you know, kind of go

898
00:45:59,040 --> 00:46:01,239
Speaker 1: through what I want for the day. And you talk

899
00:46:01,280 --> 00:46:04,319
Speaker 1: a lot about positivity and not in the way of

900
00:46:04,360 --> 00:46:07,200
Speaker 1: like toxic positivity. Let's only focus on the good things,

901
00:46:07,520 --> 00:46:10,239
Speaker 1: but how to rewire our brains for that, because we

902
00:46:10,360 --> 00:46:14,440
Speaker 1: are in such very divisive time with so much overwhelming

903
00:46:14,480 --> 00:46:17,400
Speaker 1: stuff happening, and I think a lot of us are

904
00:46:17,440 --> 00:46:20,440
Speaker 1: still processing maybe even what went on in the pandemic

905
00:46:20,560 --> 00:46:23,000
Speaker 1: and starting to kind of see some symptoms come up

906
00:46:23,040 --> 00:46:25,920
Speaker 1: from that time and everyone's life. So there are three

907
00:46:26,080 --> 00:46:29,400
Speaker 1: actionable things that you talk about doing to just shift

908
00:46:29,400 --> 00:46:31,879
Speaker 1: into a positive outlook. Can you tell the listeners about

909
00:46:31,920 --> 00:46:33,040
Speaker 1: those three things?

910
00:46:33,520 --> 00:46:37,120
Speaker 2: Yeah. So first thing is really focusing on gratitude. So

911
00:46:37,160 --> 00:46:40,520
Speaker 2: there's actually a lot of research on expressing gratitude and

912
00:46:40,520 --> 00:46:43,200
Speaker 2: I've seen that in action. Actually, in my practice, I

913
00:46:43,239 --> 00:46:45,759
Speaker 2: often connect you know, I use a lot of technology

914
00:46:46,000 --> 00:46:49,360
Speaker 2: with ancient wisdom. Yeah, So for some of my patients,

915
00:46:49,400 --> 00:46:51,800
Speaker 2: I'll actually hook them up to something called heart and

916
00:46:51,880 --> 00:46:55,920
Speaker 2: variability monitors, and that's actually recording your heart rhythm and

917
00:46:55,960 --> 00:46:58,280
Speaker 2: it tells me when you're stressed or when you're relaxed.

918
00:46:59,239 --> 00:47:01,719
Speaker 2: And one of the most positive, like for you know,

919
00:47:02,000 --> 00:47:04,359
Speaker 2: amazing things I've seen is I'll tell patients are really

920
00:47:04,360 --> 00:47:07,280
Speaker 2: stressed or anxious and they can see their heart rhythm

921
00:47:07,360 --> 00:47:10,120
Speaker 2: as beating, where yet normally no say just close your

922
00:47:10,120 --> 00:47:14,040
Speaker 2: eyes and just count things that you're grateful for. Who

923
00:47:14,040 --> 00:47:15,319
Speaker 2: do you want to think in your life? What are

924
00:47:15,360 --> 00:47:17,719
Speaker 2: you grateful for? So I'll just have them close their

925
00:47:17,719 --> 00:47:19,160
Speaker 2: eyes and do that for a couple of minutes, and

926
00:47:19,239 --> 00:47:22,400
Speaker 2: I cannot tell you their heart rhythm changes completely. And

927
00:47:22,480 --> 00:47:25,560
Speaker 2: if I put like a sensor on their head, I'll

928
00:47:25,600 --> 00:47:29,680
Speaker 2: see their brain waves change completely. So gratitude is actually

929
00:47:29,719 --> 00:47:32,239
Speaker 2: extremely powerful, and the studies have shown just keeping a

930
00:47:32,239 --> 00:47:36,480
Speaker 2: gratitude journal for fifteen minutes three times a week can

931
00:47:36,520 --> 00:47:41,839
Speaker 2: significantly improve anxiety symptoms, depression symptoms, and just overall well being. Right,

932
00:47:42,680 --> 00:47:44,759
Speaker 2: and sometimes I get better results with that than some

933
00:47:44,800 --> 00:47:48,759
Speaker 2: of the anti depressis right right effect. Yeah, So the

934
00:47:48,800 --> 00:47:52,279
Speaker 2: first step is just gratitude, and if you start with that,

935
00:47:52,280 --> 00:47:56,960
Speaker 2: that will help you focus on what's actually important in life. Right.

936
00:47:57,040 --> 00:47:59,640
Speaker 2: So you crowd out a lot of the noise and

937
00:48:00,080 --> 00:48:02,719
Speaker 2: come more mindful and aware. So the second step is

938
00:48:02,760 --> 00:48:06,239
Speaker 2: just being aware of our thoughts what's going on. It's

939
00:48:06,280 --> 00:48:09,120
Speaker 2: not about judging them, it's just saying, this is what's

940
00:48:09,160 --> 00:48:13,879
Speaker 2: going on, being mindful, being present, checking in with ourselves.

941
00:48:14,560 --> 00:48:17,759
Speaker 2: And then when we do that, the third thing automatically happens.

942
00:48:18,360 --> 00:48:23,919
Speaker 2: It allows us to respond to situations rather than react. Right,

943
00:48:24,680 --> 00:48:28,040
Speaker 2: So often what happens we're going about mindlessly and just

944
00:48:28,200 --> 00:48:31,160
Speaker 2: you know, something upsets us, we just get upset right away. Right, Yeah,

945
00:48:31,280 --> 00:48:33,759
Speaker 2: Uber's late, I'm upset. You know, somebody yells at me.

946
00:48:34,239 --> 00:48:39,000
Speaker 2: I'm upset. You know my phone's not breaking down, I'm upset. Right,

947
00:48:39,560 --> 00:48:43,080
Speaker 2: we're just reacting to all these things without having that

948
00:48:43,280 --> 00:48:46,920
Speaker 2: sensation of gratitude, without being mindful. So when we are

949
00:48:47,760 --> 00:48:50,960
Speaker 2: have this gratitude expression, when we are mindful of what's

950
00:48:51,040 --> 00:48:55,600
Speaker 2: going on, what automatically happens is that we start responding.

951
00:48:56,600 --> 00:48:59,080
Speaker 2: So we get that pause and we say, you know what,

952
00:48:59,480 --> 00:49:02,200
Speaker 2: Uber's late, It's okay, I'll get there. When I get there.

953
00:49:02,239 --> 00:49:05,320
Speaker 2: I can control this. Someone's making me angry, they're giving

954
00:49:05,320 --> 00:49:08,800
Speaker 2: me anger, but I don't have to take it. That's

955
00:49:08,840 --> 00:49:11,160
Speaker 2: their anger and it let it stay with them. I

956
00:49:11,160 --> 00:49:14,440
Speaker 2: don't have to take it. So funny, that's the beauty.

957
00:49:15,280 --> 00:49:19,279
Speaker 2: That's the beauty of positivity and rewiring. Yeah, we do

958
00:49:19,480 --> 00:49:24,440
Speaker 2: it by gratitude, by being mindful and choosing to respond

959
00:49:24,600 --> 00:49:25,400
Speaker 2: not just react.

960
00:49:25,880 --> 00:49:28,880
Speaker 1: Yeah, I love those well, doctor Farik, thank you so

961
00:49:29,000 --> 00:49:32,200
Speaker 1: much for being here. The book is Intentional Health, and

962
00:49:32,239 --> 00:49:34,239
Speaker 1: I'm going to link this in the description of the

963
00:49:34,239 --> 00:49:36,279
Speaker 1: podcast for you guys. I'm a big fan. This is

964
00:49:36,320 --> 00:49:38,239
Speaker 1: going to start being my gift to people. I love

965
00:49:38,280 --> 00:49:40,400
Speaker 1: this book, so I highly encourage you guys to go

966
00:49:40,440 --> 00:49:42,680
Speaker 1: out and get it. Where else can people find you

967
00:49:42,680 --> 00:49:44,279
Speaker 1: if they want to keep up with your work.

968
00:49:45,080 --> 00:49:47,640
Speaker 2: So you can go on the website intentionalhealth dot io

969
00:49:47,960 --> 00:49:50,360
Speaker 2: or you can follow me on Instagram at intentional.

970
00:49:49,920 --> 00:49:53,040
Speaker 1: Health Underscore Awesome. I'll put all of that also in

971
00:49:53,120 --> 00:49:55,840
Speaker 1: the description of this podcast. Thank you again so much.

972
00:49:55,640 --> 00:49:57,840
Speaker 2: For being here, Thank you so much for having me.

973
00:49:58,560 --> 00:50:03,960
Speaker 1: Thank you guys for listening.